Hi Folks,
Looks like there will be rain Friday through Sunday which affects our own “Mustard Ride” on Sunday, 2/2/25. We were to meet in Yountville at 9:45 AM by the local small park at the north end of town. I am officially canceling the group ride due to rain, though some individuals might go up and ride the area anyway. Let’s see if the mustard is still blooming the following week. If not, We’ll focus on the March 2, 2025 ride (see next paragraph)
Mark down MARCH 2, 2025 for our group ride on the SILVERADO TRAIL on the day of the Napa Marathon: the road will be closed to car traffic! The best morning to get in a quiet ride and cheer on the runners as they head south on Silverado from Calistoga to Vintage HS in Napa. The marathon starts at 7:30 AM; we’ll meet by the little park at the north end of Yountville, ride across the valley on the Yountville Crossover road to where it hits Silverado at the 18M mark of the Napa Marathon course. We usually get there 8:30 or 9 AM so we can head north towards the tail end of the marathon field (we should see each other if some of the group start a bit later morning); turn-around and come back to either the Yountville Crossover or go all the way south another 5 miles to Oaknoll Av (22.5M point of the marathon), turn right there, and follow it across the valley to the signal light at Hwy 29 where we crossover to the Vine Trail bike path and head back 4M to Yountville.
Last Saturday morning was the grand opening of the newly built one mile stretch of BIKE PATH that runs from just past Embassy Suites Hotel on McInnes Pkwy parallel to the SMART tracks all the way to Smith Ranch Rd and McInnes Park. I’ve noticed that it is being used throughout the day; it’s also my new route for heading northward from Santa Venetia to LVR and avoids the busy frontage road from the SMART station to Smith Ranch Rd Exit.
1/28/25 TUESDAY. TEMPO run over flat to undulating terrain on dirt or pavement. After the warm-up mile you’ll do a full 20 minute tempo run at about your 10K race pace. Follow this with a five minute cool-down run and stretch for quads, hamstrings, hips.
1/29/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM start at Warren’s gym. Begin with mobility exercises and warm-up.
Deficit KB Sumo Deadlifts / PVC Pipe O’head Squats
Seated LEFT leg lifts over KB / Prone LEFT Arm Horizontal Swings over KB
Seated RIGHT leg lifts over KB / Prone RIGHT Arm Horizontal Swings over KB
Incline Push-Ups
Slam Ball Hip Bridges
Wipers
DBL DB R/L Gorilla Rows
Single KB Squat to O’Head Presses
Landmine 180’s
Weight Bar 21’s / Lateral Bar Dips
2 x 6 KB Heavy Swings
Farmer Carry / Rack Carry
Finish with 3 x 3-4 Deadlifts
1/30/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meter quick cadence pick-ups; then some skips and butt-kicks and 2 x 100 (100):
A gp: 8 x 400 (on 90″ or 2′), 2 x 200 (200)
B gp: 6 x 400 (on on 2′), 2 x 200 (200).
2/1/25 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/KB TRAINING/DEADLIFTS. Rainy Day Indoor workout: I will hold an indoor workout at Warren’s gym at 9 AM for those who’d like to join in. LMK if you are attending.
2/2/25 SUNDAY. Our MUSTARD RIDE starting from Yountville. CANCELLED due to rain; though some folks will go up anyway and get in a rainy ride.
KeesTraining 